med way kitchen staples - med instead of meds · simple | delicious | satisfying med way kitchen...

Simple | Delicious | Satisfying

Med Way Kitchen StaplesKeep a variety of these key ingredients on hand to help you make simple, delicious, and satisfying meals.

Dry or Canned Foods• Canned vegetables

no added salt

• Dried or canned beans no/low added salt if canned

• Tomato paste or sauce no/low added salt, no/low added sugar

• Canned fruit packed in own juices or water

• Dried fruit no added sugar

• Whole grains (brown rice, oatmeal, quinoa, bulgur, barley, millet, farro)

• Whole-grain pasta

• Whole-grain crackers no/low added salt, no/low added sugar, minimal ingredients

• Canned tuna or salmon packed in water or olive oil

• Nuts and seeds no/low added salt, no added sugar

• Nut butter no/low added salt, no/low added sugar, minimal ingredients

• Chicken or vegetable broth no/low added salt

Find delicious Med Way recipes and resources @

medinsteadofmeds.com

Freezer Foods• Chicken• Lean ground beef or ground

turkey breast• Fish or other seafood• Whole-grain bread• Fruit

no added sugar• Vegetables

no added salt

Refrigerator Foods• Pre-washed salad greens• Fruit• Vegetables• Hummus• Eggs• Low-fat milk • Plain Greek yogurt

Condiments, Spices, and Aromatics• Olive oil• Canola oil• Vinegars (balsamic, cider, red wine, white wine, sherry)• Salt• Pepper• 3 or 4 dried herbs and spices• Garlic• Onions• Limes and Lemons